Bench stuck PR at 205lb, can't seems to reach 225

worry that i am overtrained, so i only bench once perweek. but still can't increase the weight.

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Maybe it's because you only bench once per week?

do some paused close grip bench press

>paused close grip bench press
to target my triceps?

Bench more then once a week

tribulus

no, to target your glutes

Bench every other day, and do DB flies every day to get your bench up. 3x12 on the DB flies

Up the volume, breh. 205*5 for 3 sets is less volume than 180 for 8 for 3 sets. deload

Why does this look like an intro to a gay porno?

Eat more. That's really is.

some people might just tell you to bench more, but when i was stuck at plateaus benching more and trying for a max frequently only gave me elbow issues and messed with progress. my advice is bench less frequently but do a lot of chest exercises that are not bench like dips, dumbbell press, machine press, incline/overhead press.

This. And I remember that plenty of big guys only train twice a week. It all comes down to eating and resting enough with that, you can also be strong and good looking for a natural with twice a week.

Paused CgBP is a longer ROM and more time under tension, and is good for technique, it's a quality assistance lift

why the fuck are you benching once per week idiot

bench more frequently, do more volume, do chest and tricep work

yep.

You could also switch to sets of 3 if you really want the weight to go up

I had the exact same situation.. just started adding weight to my work sets and failing early.

add 2.5lb to your bar.

fpbp

to break that plateau your gonna need to do weighted dips and dumbbell presses.

Eat more and bench more

Get on an actual program. I've had success with Nuckols and gzcl

are you sure its 205? are you counting the bar?

>worry that i am overtrained

Yeah no you're just allergic to effort.

floor bench, rack bench from pins, close grip - all heavy as you can go

go back to standard bench after running these for a few weeks

I run ABCABCX

A
Flat BB Bench
Flat BB Close-Grip Bench
Incline BB Bench
Incline DB Bench

B
BB Deadlift
BB Shrugs
BB Rows
Pull-Ups
DB Curls

C
BB Squat
BB OHP

Bench: 325
Squat: 455
Deadlift: 550

Summation: Lift harder and heavier.

overtraining is a meme

You've got an eye for gay porno

Dips really helped me. Perhaps they can help you, try doing them weighted for 5~ reps

>I run ABCABCX

guarantee your lifts are e-stats because that's a total dog shit routine